>Building a bigger pair of biceps typically requires relatively heavy curls, either with a barbell or dumbbells. But a set of arms that are chiseled as well as massive need to be trained with a variety of exercises—some big moves and some detailing moves. Here’s one of the latter: the spider curl. Do it as a finishing exercise in your arm workout for some strict isolation work that will make your biceps pop.
Start Position: Arms hanging straight down toward the floor, fully extended
1. Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus.
2. Hold a barbell with your arms extended and your triceps in contact with lower pad.
3.The upper pad should be snug in your armpits